Champlain Valley CrossFit – Competition: Monday, June 30th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% +…
Champlain Valley CrossFit – Competition: Monday, June 30th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% +…
Champlain Valley CrossFit – Competition: Monday, June 30th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% +…
Champlain Valley CrossFit – Sport: Monday, June 30th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure. 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Front Squats 135/95 20 Pull-ups 400m Run Extra Work: 4) Handstand Walk: 10 minutes Work on walk/hold for 10 minutes. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed…
Champlain Valley CrossFit – Fitness: Monday, June 30th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure. 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Front Squats 75/53 20 Ring Rows 400m Run Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…
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